How to Overcome the Top 5 Exercise Excuses

You haven’t started your fitness program yet. You know you should. You’ve heard the benefits. So, what’s your excuse? Oh, and try to be original. As a personal trainer and coach, I have probably heard every excuse in the book. If you spend more time making excuses than actually working out, read on. I have put together a few of the most common exercise excuses along with some ways to overcome them.

Excuse #1: I Don’t Have Time

Seriously? How much television do you watch each week? While that sounds a little harsh, it is true that most of us spend at least a few hours a day week watching the tube. Try turning off the television for an hour a day. Take a walk, go to the gym, do a home based workout (I’ve posted many workouts that need little or no equipment). If nothing else, try doing some pushups, planks or squats during the commercials.

If it is work that is taking all your time, try working in short bouts of exercise during your work day. Go for a 10 minute walk during a break, spend some of your lunch hour moving: jumping rope, walking, squatting. Set your alarm a half hour earlier to give yourself some time at the beginning of the day. While I don’t adhere to the weekend warrior concept, you can still take an hour of your weekend to spend time dedicating yourself to working out.

Don’t feel that because you don’t have a whole hour to spare that “it’s not worth it.” Even 10 minutes of exercise is better than no exercise at all.

In addition to formal exercise, make the lifestyle changes that will add more movement to your life. Take the stairs instead of the elevator. Park your car at the end of the parking lot.

Remember, aerobic exercise can be done in small bouts to reach the recommended 150 minutes per week (which is only 20 minutes per day). Three 10 minute walks can be much easier to fit into your schedule.

Speaking of schedules, one way to fit in exercise is to treat it like any other appointment. Write it in on your calendar and work other appointments around it. Treat exercise like a priority appointment and you will be much more successful at finding the time.

Children and child care can also make a huge dent in your free time. Try taking the kids with you. They can play on the playground while you walk around it. You can walk the kids to school, walk or run around the soccer field while they’re practicing, do “active fun” with your family like fun runs. There are many ways to adapt a workout to an outdoor area. Parents can switch off workout time, so each partner has their own time to work out, while the other looks after the kids. Remember that when your kids see you make the time for exercise they will learn that health and fitness is a priority. Plus, kids need exercise too, and active play is a great way for young children to stay fit.

Excuse #2: I’m Too Tired

I get it. Your work all day, you chase your kids around, you come home and you just want to relax. You feel like you are too tired to get back up to work out.

First of all, one of the amazing things about exercise is that it gives you more energy. Once you get moving, you won’t feel tired anymore.

Resist the temptation of the post-work couch by exercising before you get home. Stop at the gym on the way home from work. Step out of your work place and go for a walk before getting in the car.

Another option is to get your workout done earlier in the day, either before work or on a lunch break.

Excuse #3: Exercise is Boring

It is hard to keep doing something that you don’t like or that bores you. So, choose something that you like to do. Then try to get better at doing at it (a goal).

Maybe you love to dance. Or is skating your thing? Even gardening has some benefits. If you like team sports you can join a sports league. Exercise doesn’t have to be hours spent on a treadmill or stationary bicycle. If you find something that you enjoy doing, you are more likely to stick with it.

Working out with a group is another way to reduce exercise boredom. You can join a group exercise class, find your local running club, or meet a couple of friends (working out with a friends is also an excellent way to improve exercise adherence – see below).

And if you are using that elliptical or stationary bike, it is okay to read a book or watch television while you’re doing it. Just do it safely.

Excuse #4: I’d Rather Sit and Read a Book

Yes it is true that many people would rather not move. They would prefer to read, knit, or watch television. If this describes you, try finding a gentle type of workout, in comfortable conditions. Water exercise, either swimming or aqua aerobics, keeps you cool while you workout. Stay indoors in the air conditioning if you don’t like the heat. Try a gentle yoga class. Starting at home with a workout video is another way to get started in a friendly environment. You can start right now with a free month of Grokker Premium and enter to win a one year membership! Find a few friends and go for a walk. These are all relatively stress free ways to start a fitness program.

Excuse #5: I End Up Quitting, What’s the Point?

It is true that many people don’t stick with their exercise program. But this doesn’t have to be you. Many fitness seekers start out with a bang, running five miles, lifting heavy weights, and end quickly with a whimper, either injuring themselves or feeling too sore or exhausted to continue.

Set small goals for yourself and start out slowly. If you’re going to try running, start with a run/walk program like a couch to 5k. If you want to strength train, again start slowly. If you aren’t familiar with proper form, work with a trainer for a few sessions.

Keep yourself accountable by keeping a log of your workouts. It will also help you track your improvements. Many people have started a blog or a Facebook page to chart their accomplishments, or you can just share your goals with friends and family. You will find them to be very encouraging and they will help keep you accountable.

Training buddies are one of the best ways to stick with your program. Having to be accountable to another person will get you to the gym, even when you don’t feel like it, plus you will encourage each other to stick with it, cheer each other on, and be proud of each others accomplishments.

These are the top five excuses that I hear frequently at my gym. Hopefully, this will help you beat down those excuses and start or stick with an exercise program. Experts say that it takes about 66 days to make a habit, so if this advice will help you work out for about two months, you’ll have a better chance to stick with it forever. Good Luck!

What helps you stay with your exercise program?

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Comments

Great post Debbie! It can be so easy to say I’m too tired or get bored with your exercise. I like your tips and also that you are putting it out there by saying Don’t Quit! Thanks for sharing this with us at #WednesdaysWisdom. I’d better go for that run now 🙂sue recently posted…Infopic – Walk Your Way To Fitness – Advanced Level

Haha! Thank you. It is pretty important and sometimes I think people think they have to spend hours exercising or it isn’t worth it, when they really don’t. But they do need to do something.Debbie Woodruff recently posted…How to Overcome the Top 5 Exercise Excuses

I think you covered all of my biggest pet peeves from people about why they can’t exercise. There’s no excuse! What keeps me exercising is how it makes me feel. When I don’t exercise my whole perception of the world changes…and not in a good way!Angela @ happy fit mama recently posted…High Five Friday

It seems so easy for those of us who are dedicated. Obviously not everybody is, so I’m just trying to give the rest of the world a little encouragement.Debbie Woodruff recently posted…How to Overcome the Top 5 Exercise Excuses

UGH we have all been there. I think something that helps me when I’m feeling all lethargic is to know how much better I will feel afterwards. If I can just get started, and keep with it, I always feel better about myself!Susie @ SuzLyfe recently posted…My Forever Favorite: A Tribute to My Mom on Her Birthday

these are many of the excuses I hear from my husband. With all of my exercise and fitness, I can’t get him to do anything! So frustrating!Deborah @ Confessions of a Mother Runner recently posted…Summer Foot Care Tips

If I can squash the I don’t have time excuse anyone can! July was mind boggling busy and I still managed to get my workouts in. I think more out of self preservation than anything. Working out saves my sanity!

Yes, I’ve heard them all. Especially since it’s been so hot here my running clients are struggling. I tell them if you can hang in there long enough it becomes a habit.Marcia recently posted…Runfessions: Prison Edition

My #1 excuse to not go on a run is being too tired. I trick myself by changing into my running gear as soon as I get home. It kind of forces me to go because if I don’t, I feel silly for changing and not going!Emilie recently posted…July Favorites: In&Out #1

LOL you covered this subject very well so I won’t use any of those excuses. I do like ‘If your tired of starting over, stop quitting.’ I am lucky enough to live near the ocean, to exercise in that fresh sea air can be life changing, well it sure helps your outlook on life and makes you feel healthy.
Kathleen
Fridays Blog Booster Party #17Kathleen recently posted…The Pinterest Game #4a

Great post! These are some of the worst excuses in the book. We’re all tired, bored, or would rather relax and do nothing sometimes.. but you just gotta push through!Liz recently posted…Beach Bag Essentials

This post in itself shows how dedicated you are to overcoming excuses! A big one people say is that yes, exercise is boring. i find that people try to work at things that they aren’t good at right away and dislike it, and that just deters them even more. there are soo many options out there!Beverley Cheng recently posted…Weekly Workout Wrap Up!

I told friends yesterday that I need someone to kick me in the butt and get me going. I’m failing in the exercise department these days. You nailed my excuses, especially #4. “Read a book” can be exchanged for anything… Thanks for the motivation!Robin Follette recently posted…Campfire S’mores in a Cone with Reynolds Wrap

I think once you get into your groove, it’s much easier to stick with it, be consistent and stop making excuses. From time to time, I am too tired and need to take a few unscheduled days off, but that’s a temporary excuse.

I also make sure to stay signed up for lots of future events: once I’ve paid the money, I am much less likely to back down off my training.Jenn recently posted…sup, buttercup?

I love that you hit all of the main excuses. I don’t love every workout but I love that I workout to stay healthy. It’s just part of who I am these days. I have so many friends that give one excuse after another but at the end of the day, it’s because they don’t put their health as a #1 priority. You only have one body!

I love that “I don’t have time” is #1! I often fee like I don’t have time. Then I remember that it’s only 30 minutes, temporary when you compare it to being overweight for the next however long I decide to be lazy!

I’m awesome at justifying anything – including laying on the couch 🙂
When I schedule it and wake up knowing that I’m going to do X it makes it that much harder to skip.
My test is if I feel like I’m going to cry (this happens when I really am tired). If the thought of a run makes me feel like I’m going to cry – I’ll let myself skip it. Otherwise, out the door I go!Ange @ Cowgirl Runs recently posted…How to Buy Running Shoes

Great tips, like always! I agree that there is always a way to make time and to find something that you enjoy. And the energy thing – when I don’t workout, I’m so much MORE tired! Even if I get extra sleep. My morning workouts really help me power through the day.Nicole @ Fitful Focus recently posted…Fit & Fashionable Friday: Fabletics July Collection

This is great and perfect to add to the post I’m writing for tomorrow for week 1 of my 31 day fit challenge. I love how I feel after exercising so I don’t know why I don’t stay on track with it. I plan to change that this month. Thanks for the inspiration!Angie Newton recently posted…31 Day FIT challenge: August 2015

I honestly don’t know what I would do with myself if I didn’t exercise regularly. But, maybe I’m just weird! haha I actually really enjoy it. It helps with my anxiety and makes me feel good. I don’t feel like my day is complete without some form of exercise. These are really great tips for those that struggle. I really think the best thing you can do is set a schedule and plan it. That way, you will not be able to use the “I don’t have time” excuse.

This was a great post! You should be a guest sponsor for our #fitmyth on Mondays at 4pm. We talk about different fitness myths and give away different prizes. You could join us this week when we talk about the intersection of fitness and the work place! Message me at mrsbarbelle@gmail.com if you are interested!

That whole “I don’t have time” thing makes me crazy. Seriously, no one is busier than me–full time nurse practitioner and mom of 2 teen boys–but it’s all about priorities! I go to bed early, get up with the sun, and get my miles in!Wendy@Taking the Long Way Home recently posted…Runfessions for July

I could pretty much hear myself saying these things out loud as I read your post…this is the exact type of stuff I speak to my clients and women in my community about! You are so right in that 10 minutes of exercise is better than nothing. And finding something you enjoy is one of the most important factors, if not THE most important factor, when it comes to sticking with an exercise program!Ariana recently posted…The Best Exercises for Runners

Right there with you! I wish I would have started when I was in my 20s but better late than never. I used to make the excuse of not having time. I found that I needed to be creative. So things like parking far away from the building I actually work in, taking the stairs instead of the elevator. I enjoy group classes so that’s motivation for me. Thanks for posting!Tiffany recently posted…Why I created a Lady Lair and you should too

I need to print this and hang it in my favorite hangouts around the house 🙂 I’m currently trying to get back into an exercise routine and one of my hesitations is that I “end up quitting anyway.” You make great points – I just need to dive in already!Chrisy @ Homemade Hooplah recently posted…Honey Garlic Shrimp and Broccoli

I just hate the way I feel when I exercise – I hate that out of breath, sweaty feeling I get when it feels like my legs are going to turn to jelly after just 15 minutes or so. How long does it take before that feeling goes away and you get that energized feeling? I’ve never managed to stick to a program long enough to get that feeling.

Maybe you’re trying to do too much too soon. Try taking a 15 minute walk. After about 5 minutes at a moderate pace, start walking faster for one minute, then slow down for about 30 seconds. Repeat that a few times, then just walk moderately for the last 5. Each time you walk, increase either the total time or the time you’re walking fast (while reducing the recovery time). Don’t increase both things in the same workout. Don’t worry if it takes you a while, but gradually increase until you can walk at a pretty challenging pace for 30 minutes. Still take the 5 minutes at the beginning and end for warmup/cool down (so about 40 minutes total. Try to aim for four to six days a week. Good luck. You can do it! Enjoy your time, find a friend to walk with, listen to a book (my favorite thing 🙂 ).Debbie Woodruff recently posted…How to Overcome the Top 5 Exercise Excuses

Great advice! My husband and I try to stagger our workout times or get up early and workout together. We also get the kids involved with our workouts. But the one that gets me all the time is that never ending cycle of being “too tired”. I have found once I push past it I end up feeling great!Stephanie recently posted…Fitness at 45 & The Fit-Faith Link Up

Great Post! Today, exercise is a social event where friends and neighbors get together to chit chat while they walk their dogs around the subdivision, or kick a ball around the park with the kids. Today’s workouts are about activity and motion, not muscle building 🙂Neil recently posted…Nice Status For Whatsapp

It’s so hard sometimes even as a fitness professional! I teach 20 classes a week, and could easily go in to the studio an hour early to get a workout in but some days it’s a serious struggle! Great tips here!Stephanie Benton recently posted…How 3 Months of Blogging Have Changed Me

It is incredible how #5 is popular.
I think that because a lot in the media makes people associate being shape with looks, they take the health aspect for granted.
Awesome post, Debbie.
Thank you for sharing it on #TipTuesday and I’m glad the link did not get stuck . 🙂Debbie recently posted…Why Should You Care About Wellness?

I realize that as fitness professionals we are a rare breed, but it makes me bang my head on a wall when I hear those excuses! Either you want to workout or you don’t. When you decide you want to and it becomes a priority, the excuses will melt away. If you don’t really want to, there will always be an excuse. Thank you for addressing these excuses and pointing out all the reasons they are invalid. Loved it!Angie recently posted…I lift in one week!! AAAAHHHHHH!!!

These are great tips…especially the ones about finding those extra minutes during the day to squeeze in a workout. (Turn off the TV!) I stay focused on that fantastic feeling you get after exercise 🙂 Right now I am “Too Pregnant” but trying to at least keep walking.Lorna Croswell recently posted…Go Green with 3 Taste-Bud Friendly Power Smoothies